Setup & Positioning
- Attach an ankle strap to the low pulley and secure it around the ankle of your working leg.
- Stand sideways to the machine, the working leg closest to the pulley.
- Hold the frame for balance, keep the core engaged, and maintain a soft bend in the standing leg.
Key point: “Keep your upper body steady—only your leg moves.”
Execution
- Pull your working leg across your body toward the midline in a controlled motion.
- Pause briefly when the leg crosses in front of the standing leg.
- Slowly return to the start without letting the weight snap back.
Where You Should Feel It
- Inner thigh/adductor muscles
Where You Shouldn’t Feel It
- Lower back from twisting
- Knee strain from locking or jerking
Breathing
"Exhale as you pull the leg inward, inhale as you return to start."
Common Mistakes to Avoid
- Leaning the torso – Keep your upper body still.
- Swinging the leg quickly – Control each rep.
- Rotating hips – Keep movement in the frontal plane.
